17/02/2025
Thriving in the Third Trimester: Must-Do’s
You’re in the home stretch, mama! The third trimester is all about preparation, patience, and self-care. Here are several ways to support your body, mind, and birth journey as you get closer to meeting your baby. Save this for later!
Move with Intention
• Gentle movement like prenatal yoga, walking, or pelvic tilts helps with circulation, reduces swelling, and prepares your body for labor. Statistics show that women with higher physical activity experienced shorter active stage of labor compared to less active pregnant women. Additionally, those who maintained regular exercise routines were less likely to experience prolonged first stage of labor.
Nourish & Hydrate
• Fuel your body with nutrient-rich foods, electrolytes, and plenty of water to support energy levels and baby’s growth.
Protein- for growth & strength (eggs, grass-fed meats, lentils, quinoa, Greek yogurt.)
Healthy Fats- for brain & hormone health (avocados, nuts, seeds, olive oil, fatty fish).
Iron- for energy & oxygen flow (leafy greens, red meat, lentils, cooked spinach.)
Magnesium- for muscle relaxation & sleep (pumpkin seeds, dark chocolate, bananas, almonds.)
Fiber- for digestion & gut health (chia seeds, oats, pears, flaxseeds, leafy greens.)
Hydration- for amniotic fluid & energy (water, coconuts water, herbal teas, hydrating fruits like watermelon.)
Prepare for Birth
• Create a birth plan that aligns with your values. Explore options like home birth, water birth, or hospital preferences. Knowledge is power!
(e.g., birth setting, comfort techniques, adding a Doula to your support team.)
Take a Childbirth Class
• Education = confidence! Take a high-quality childbirth class to learn about stages of labor, coping techniques, and informed decision-making.
Plan for Postpartum
• Postpartum is just as important as birth. Set up your support system, meal prep, and plan for rest + recovery in the ‘fourth trimester.’
Connect with Baby
• Talk, sing, or place your hands on your belly. Bonding now builds a beautiful connection before birth.
Which tip do you love most?
Drop a 🌻 if you’re in the third trimester!
DM to work together!
